A public holiday on Wednesday split this week nicely in two. Things are chugging along nicely (whoop!), although I felt a bit topsy-turvy because I changed Tuesday’s session and so wasn’t quite sure how to reprogram the week. That’s what having a coach is for – Ben swooped in to rescue it all. Ran a 2.5-hour long run on the weekend, which was certainly the biggest achievement of the week.
Expected: 30min recovery run + 20min conditioning
Actual: French class was moved to Monday this week, so I fit my easy run in between it and work rather than doing the standard run-commute home. Noticed early on that my HR was low so focused on keeping it that way.
[6.1km, 35:57, 5:53/km, 137bpm]
Expected: 10min WU, then 3x10min @ threshold off 90sec recovery, 10min CD
Actual: Switched this session for a steady 10km with the Adidas Runners Odéon because I had a free evening. It was lovely to run with a group again, it put me in a great mood & subsequently I had an awesome run. Held pace the whole time and felt smooooooooooth!
[10km, 50:12, 5:01/km, 163bpm]
Expected: Rest day
Actual: Headed to Fontainebleau and spent the whole day walking around the Château and forest with Sye. It was more a bushwalk than a ‘hike’, but we spent ~6hours walking around and were properly tired by the end!
Expected: 45min easy run
Actual: Having figuring out how the rest of my week’s training I slotted this run in before meeting a friend for dinner. Headed up to La Villette along the Canal Saint Martin for a change which was great. Been finding lately that after-work is my favourite time to run: I have lots of energy, it’s still light, and it means I can start my day more gently. Does mean I have to pack everything in the morning… and on this day I forgot a t-shirt oops 🙊
[10km, 55:00, 5:30/km, 153bpm]
Expected: 10min WU, 12min @ threshold, then 3min recovery followed by 6x 90sec @ 5k pace off 60sec jog, 10min CD
Actual: YAAAAAASS. I did a very similar session to this ~a month ago and could not do the 90sec reps at all – this time I bossed it!! The 12mins flew past pretty quickly, and then I had no issues with the 90secs. PROGRESS, my friends, PROGRESS!!!! 🎉
[9.4km, 50:14, 5:22/km, 155bpm]
Expected: 30mins weights
Actual: Easy parkrun at Montsouris for a change, which ended up being faster than expected (25:09). Sprint to try and finish sub-25 but didn’t quite make it! Then easy run home before a kettlebell session at the gym later in the day.
[5km, 25:09, 4:57/km + 5.1km, 26:37, 5:14/km]
Expected: 150min easy/steady long run
Actual: Ran this in the new Nike Zoom Pegasus Turbo’s (review soon!). First ~80mins were pretty great and I didn’t have to stop at all, then I took a longer water/photo break and found it hard to get back into rhythm. Listened to a podcast for a while but things still felt tough, possibly because I’d run 15+km in the same park. Miraculously though with 40mins to go all was fine once again and I could power through to the end. Did feel very long, but all-in-all it went well. Few more of those to come.
[28km, 2:30:26, 5:22/km, 157bpm]
Total kilometres: 73.6km